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Training Log Archive: Roger G

In the 7 days ending Jan 10, 2016:

activity # timemileskm+m
  Running Road / Track2 57:51 8.31(6:57) 13.38(4:19) 79
  Running Terrain1 56:09 4.96(11:19) 7.99(7:02) 237
  Orienteering1 54:46 6.29(8:42) 10.12(5:25) 103
  Intervals1 48:53 6.57(7:26) 10.58(4:37) 34
  Running1 41:51 3.8(11:00) 6.12(6:50) 125
  Running Warm-up1 6:13 0.49(12:41) 0.79(7:53) 3
  Total5 4:25:43 30.43(8:44) 48.98(5:26) 581
  [1-5]5 4:25:41

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

9 AM

Running Terrain 56:09 intensity: (34 @1) + (13:48 @2) + (30:04 @3) + (11:43 @4) 7.99 km (7:02 / km) +237m 6:07 / km
ahr:128 max:159 shoes: Brooks 7 2015 Navy

Saturday Jan 9, 2016 #

9 AM

Running Warm-up 6:13 intensity: (1:25 @2) + (30 @3) + (4:18 @4) 0.79 km (7:53 / km) +3m 7:44 / km
ahr:136 max:154 shoes: Brooks Ghost 7 2015

Running Road / Track race 17:45 intensity: (9 @2) + (33 @3) + (1:18 @4) + (15:45 @5) 5.0 km (3:33 / km) +77m 3:18 / km
ahr:168 max:179 shoes: Brooks Ghost 7 2015

Falkirk Parkrun

3rd 17.45, 14 seconds down on PB, so happy with that having slight cold.
Recorded as 4th 18:18 initially and then corrected :)

Garmin adjusts by 1 minute 20 - I wish!

Lots of FVO'ers out today including in no particular order!

Ben
Grace
Jase
Jonathon
Claire
Lizzie
Jose
Geoffrey
Lyndsey

# split time km pace ahr max cad
1 3:32
2 3:38
3 3:23
4 3:56
5 3:14

Running 20:17 intensity: (8:15 @2) + (12:02 @3) 2.63 km (7:43 / km) +36m 7:13 / km
ahr:121 max:133 shoes: Brooks Ghost 7 2015

Running 21:34 intensity: (2 @0) + (13 @1) + (6:12 @2) + (12:50 @3) + (2:17 @4) 3.49 km (6:11 / km) +89m 5:29 / km
ahr:125 max:143 shoes: Brooks 7 2015 Navy

Second warm down as had a bit of time for once

Friday Jan 8, 2016 #

12 PM

Running Road / Track 40:06 [3] 8.38 km (4:47 / km) +2m 4:47 / km
shoes: Brooks Ghost 7 2015

Wednesday Jan 6, 2016 #

6 PM

Orienteering 40:26 [5] 8.52 km (4:45 / km) +83m 4:32 / km
shoes: Inov8 Roclite

Orienteering 14:20 [2] 1.61 km (8:56 / km) +20m 8:24 / km
shoes: Inov8 Roclite

Tuesday Jan 5, 2016 #

12 PM

Intervals 48:53 [4] 10.58 km (4:37 / km) +34m 4:33 / km
shoes: Brooks 7 2015 Navy

Session from work 6 * 1km but different route to normal
Working hard on session particularly wit headwind on way back. Did a sneaky back track on last to go down wind and extend warm-down. First slow due to the climb.

3:57
3:42
3:35
3:39
3:36
3:44
average 3:42

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